Work your legs, glutes and core as you alternate between 2 exercises for 8 rounds – 20 seconds on, 10 seconds off – for each section:
Part 1 – wall sit and air squats
Part 2 – glute bridge hold and leg lowers
Part 3 – split squat on both sides.

Light up your core with 3 rounds of each exercise – 30 seconds on, 15 seconds off:
Part 1 – single-leg V-ups and plank step outs
Part 2 – bent hollow hold and rotational mountain climbers.

Work on your core and lower body with this simple workout made up of 4 rounds of 4 exercises – 30 seconds on, 30 seconds off.

Rotate through bicycle crunches, plank knee drives, V-sit holds and elbow plank rotations – 45 seconds on, 15 seconds off. You’ll be doing 4 rounds in total, with a nice 1-minute rest in between each.

Focussing on the core as well as the lower body, this workout is made up of 5 rounds of 3 exercises – 40 seconds on, 20 seconds off.

For this workout you’ll do 3 rounds of 10 reps, rotating through each exercise:
Part 1 – reverse crunches, rotating sit-ups and supermans
Part 2 – dead bugs and plank shoulder taps.

Target your abs as well as your obliques with reverse crunches, high-plank holds and sit-up twists.

Work your glutes, abs and obliques with glute bridges, bicycle twists and side plank clams.

This calming seated routine is perfect if you’ve got any aches, pains or injuries, or you simply want to unwind. You’ll start with some breathing exercises, followed by some gentle stretches and finally a body scan. You can either sit on a mat or on a chair, whichever is more comfortable for you.

Fire up your core muscles with plank leg lifts, dead bugs and bicycle crunches.

A low-impact chair-based workout to get your body moving and slowly build your heart rate.

Olivia shows how you can avoid common runners’ issues, such as muscle soreness and shin splints, by warming up your muscles before your run and stretching them afterwards. If you have a foam roller, make sure it’s nearby – if not, you can use self-massage instead.

Wake up those core muscles with leg lifts, crunches and plank variations.

A low-impact routine with chair-assisted exercises and gentle floor work.

This Pilates session focuses on loosening up your joints, as well as building core and arm strength.

This routine will stretch out all the leg muscles that can get tight due to running, as well as improve your running posture with a stretch for your chest.

Supermans, crunches and side planks make up this core-building routine.

With stretches and movements inspired by yoga, such cobra, downward-facing dog and lizard pose, you’ll improve the range of motion in your back, spine and hips.

Work on your abs, obliques and glutes with V-sits, Russian twists and glute bridge holds.

This low-impact routine is great if you’re just starting out on your fitness journey, or you have any joint issues at all. You’ll need a chair or something to elevate you for one of the exercises.

This routine incorporates twists, body rolls and forward folds to stretch and mobilise your chest, back, shoulders and wrists, as well as your spine and hips.

If you’re after a lower intensity session to strengthen your core, as well as your upper and lower body, this one’s for you. Make sure you have a tea towel to hand, or something similar.

This is a simple but effective session with standing walk outs, glute bridges and plenty of plank variations.

Panu takes you through a full-body routine to improve your flexibility and mobility, starting with the upper body and working down to the lower body.